IRON MOUNTAIN FITNESS

4/29/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x10/leg SLDL

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30-20-10:

Box Jumps (30/24)

Alt. DB Snatch (50/35)

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4/28/22

Shoulder Health: Shoulder Stamina

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"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

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4/27/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat (5x15 @55%+)

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3 RFT:

400m Run

15 Power Cleans (135/95)

15 Toes to Bar

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4/26/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10/leg Split Squats

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5x10 DB Press

5x10/arm DB Row

5x5 Weighted Pullups

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4/25/22

Shoulder Health: Turkish Getups

Strength: Bench Press (5x15 @55%+)

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6 RFT:

200m Run

200m Farmer's Carry (50/35)

8 DB Squat Cleans (50/35)

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4/22/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8/leg SLDL

Bench Press (5x15 @55%+)

5x5 Weighted Dips

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4/21/22

Shoulder Health: DB Windmill + Farmer's Carry

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Partner WOD For Time:

(Partition any way)

500 DU (1000 singles)

400 Squats

300 Situps

200 Burpees

100 Pullups

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4/20/22

Shoulder Health: Turkish Getups

Strength: 5x8/leg Split Squats

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10-10-10-10-10:

Push Press

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4/19/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Weighted or Negative Pullups

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5 RFT:

500m Row

30 Box Jumps (24/20)

30 KB Swings (53/35)

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4/18/22

Shoulder Health: Shoulder Stamina

Strength: Back Squat (5x15 @55%+)

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10 Min AMRAP:

15 DL (135/95)(115/75)

15 HRPU

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4/15/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12/leg Split Squats

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Run/Row/A.B.

3-4 Rounds:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

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4/14/22

Shoulder Health: Turkish Getups

Strength: Bench Press (5x15 @55%+)

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15 Min AMRAP:

15 DB Row (right) (50/35)

15 DB ROw (left) (50/35)

50-ft HS Walk

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4/13/22

Shoulder Health: Supinated Row + OH Carry

Strength: SLDL (4x12/leg)

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7 Min. AMRAP:

10 Squat Clean (95/65)

20 Situps

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4/12/22

Shoulder Health: Shoulder Stamina

Strength: DB Press (4x12)

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"I Go, You Go"

Partner WOD:

10 RFT:

8 BJ (24/20)

12 Alt. DB Snatch (50/35)

8 Burpees 

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4/11/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat (5x15 @55%+)

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"Helen"

3 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

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4/8/22

Shoulder Health: 1-arm DB High Pull + Dip

                               Supinated Row + OH Carry

Strength: 4x10/leg Split Squat

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10-10-10-10-10:

Strict Press

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4/7/22

Shoulder Health: Shoulder Stamina

Strength: Bench Press (5x15 @55%+)

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5 RFT:

16 FRBB Lunge (135/95)

75 DU

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4/6/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10/leg SLDL

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15 Min AMRAP:

10 Wall Ball (20/14)

10 T2B

10 Box Jumps (24/20)

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4/5/22

Strength: DB Press (4x10)

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30 Min Partner AMRAP:

Max Cal Assault Bike

- Switch on the min. - 

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4/4/22

Strength: Back Squat (5x15 @55%)

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25 Min AMRAP:

20 Pushups

30 Situps

40 Cal Row

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4/1/22

Shoulder Health: Shoulder Stamina

Strength: 4x8 SLDL

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3 RFT:

500m Row

21 Hang Power Snatch (75/55)